@mb207 The metric century should prepare you for a six hour distance but switch the outdoor rides to the trails. MTB uses the upper body a lot more and even if the course is fairly flat you will likely be up and down obstacles and need quick spurs to get around other racers. Perhaps adding in a MAP block makes sense if you have the time.
Thanks, I’ll have 6 weeks between plans. I will certainly start riding my MTB more. It has been a few years since I’ve spent any amount of time riding.
The more of those long rides you can do, the better. If four hours is max, that’s fine, but you can try things like do the long ride and then do intervals at the end
Add in some SUF strength if you haven’t already
Intervals during the week to keep your fitness up
Dial in your nutrition strategy and test it on those long rides—eating on the MTB is more complicated than on the road
You can also do the gravel grinder or hilly/mountainous gran fondo plans. They are supposed to prep you for a hillier course than a century plan. Doing your long outdoor rides on your mtb on trails is also a very good suggestion.
I’ve got a 12 hour MTB race in mid-July, and I’m using the 100 mile gravel grinder plan. I’ll be doing as much time out on the trails as possible in the next couple of months, which will mean replacing some of the scheduled sessions with those outdoor workouts.
For longer MTB races like you’re talking about, time on the MTB is essential, as you need to train your upper body and all the little stabilizer muscles to be ready for six hours on the bike. Mental preparation is also important, as you need to be able to stay focused for the entire time.
I really like 6 and 12 hours races. You get plenty of time to dial in the course during the race, and the benefit of your own pit area at the end of each lap. And in most, once you’ve completed one lap, your a legit finisher, so they’re a great entry point for MTB racing.
After the weekend I took the last 2 days off. I’ll be back at it tomorrow. I put it 2:15 on Saturday and then 3 hours Sunday.
With a Sunday being mothers day I did not get to ride until after 8 pm.
I think the big ride and lack of sleep did me in. So I skipped the shovel on my schedule Monday. I’m missing my ride tonight with my wife out of town but I feel rested and ready to get back at it tomorrow.
Hi Coach Rupert - adding on an additional question - I’m going to do a 40 mile race at the end of Sept - In-Season XC or 100 Mile GG or something else?
Hey Erik, I hope the prep is going well and you’re feeling on form for your event at the end of July!
For the 40miler, I recommend the in season XC plan as the distance isn’t too bit so you should adapt fine on that as opposed the the 100mile plan.
Recovering this week from last weekends 12 hour race - I struggled with heat exhaustion. Will jump into week 3 of the plan next week which is a recovery week and sets me up to finish on race day.